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Monday “Apples to Apples” 3/14/16

13
Mar

Monday “Apples to Apples” 3/14/16

Vod

“Therefore be imitators of God, as beloved children.  And walk in love, as Christ loved us and gave himself up for us, a fragrant offering and sacrifice to God.”  -Ephesians 5:1-2

Comp Strength

POWER SNATCH + OHS
5 Touch and go Power Snatch + 5 Overhead Squats

4-5 sets, working for 12-15 mins

Hollow Rock x25 between each set

Rest 60-90 before going back to Snatch and OHS

Machine Strength

PUSH PRESS
4-5 sets of 8 reps from the rack

increasing weight from last week

25 second hollow rock hold

Rest 60-90 sec. before returning to Push Press

WOD

STATION WORK
6 mins on 2 min off
1 time at each station.

1) Comp: 7x KBS and 7 Box Jumps
Mach: 7x KBS and 7 Box Step UPs

2) Comp: 4 TTB and 4 Burpees jump and touch target
Mach: 8 sit ups and 4 Burpees

3) Comp and Machine: 7x Ball Slams and 30 DU or 75 Singles